We will practice this technique sitting upright with an elongated spine in Sukhasana,
An easy pose,
Or you can lay back comfortably at an angle.
We'll use a four second count for each part of the breath and if at any point it doesn't feel good for you,
Release the technique,
Come back to it when you're comfortable.
It might not be for you.
Taking care that when you're pausing the breath that they are gentle suspensions and they are not choking off the breath,
Closing the eyes or keep a soft unfocused gaze,
Bring your attention first to the belly breath or your long deep breath.
Breathe in and out of the nose.
And with your next inhale we begin.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
And release the technique.
Just remaining steady with your long deep breath or your belly breath.
And slowly open your eyes when you feel ready.
And you can build this technique up to three minutes,
Five minutes,
An amount that feels comfortable for you.
If at any point four seconds feels like it's too long or too short,
You can adjust the time,
But make sure to keep all parts of the breath even.
